A lot of people want to gain strength and lean muscle, but they waste their time with exercises that don’t actually move the needle. If you’re serious about making real progress, one of the fastest ways to do it is by focusing on core barbell lifts—like the deadlift.
Not only do you need to do these lifts, but you need to do them right—with proper form—to get the most out of them and avoid injury. So here are five tips to help you improve your deadlift and maximize your gains:
1. Find the Right Setup
When you approach the bar, your shins shouldn’t be too far away, but you also don’t want them jammed up against it. A good rule of thumb is to have the bar right over the middle of your foot—this will put you in an optimal pulling position.
2. Get Tension Before You Pull
A big mistake lifters make is yanking the bar off the ground with no tension. Before you pull, brace your core, engage your lats, and pull the slack out of the bar—you shouldn’t hear it rattling back and forth. If you do, you’re not fully engaged.
3. Pull in a Straight Line
The bar should move in a smooth, vertical path—not around your knees, not out in front of you. Keep it close to your body throughout the movement and stand up strong at the top.
4. Maintain a Neutral Spine
Your lower back should never round during a deadlift. Keep your spine neutral, engage your lats, and think about keeping your chest up while driving through your legs. This will help prevent injuries and improve your power.
5. Use the Right Grip and Stance
Your grip should be just outside your knees, and you should experiment with either a double overhand grip (for grip strength) or a mixed grip (for heavier loads). Your stance should be hip-width apart, not too wide or too narrow, for maximum power.
Want to put this into practice and build real strength? We’re considering running a Strong in 30 program—but we need to see if there’s enough interest before we pull the trigger.
We’re looking for five people who want to join. If you’re interested, reply with the word STRONG, and we’ll add you to the list!
-Forest and the FVT Team